Tuesday, August 30, 2011

For the workout this week, the A group will do 3 x 2 mile, @ 10:00, 9:50 9:40 with a 4:00 minute recovery. The B group will do 2 x mile with a 3:00 recovery, @ 5:08, 5:04, and 6 x 800 with a 2:30 recovery, 2 @ 2:24, 2 @ 2:22, 2 @ 2:20.

We're back to our normal start time of 7:15, so let's meet up at 6:30 for the warm up. See you out there.

on track for 4 mile progression from 5:15 down to 5:00 (5:15, 5:10, 5:05, 5:00),

20 minute cool down.

I'd like to get as many folks as possible out there to help, as there is strength in numbers. For some of you, it would make sense to do the full tempo segment and the 40 minute run and call it good (Ryan Hanson, this has your name on it). Jason and Wertz can do 2 x 2 miles at 5:15 pace, and then do the 40 minute run, and possibly do another mile at 5:15, and call it a day.

The point is that all of you can benefit from doing a portion of the workout, and also do the great mitzvah (look it up) of helping Karl.

Let's plan to start with the warmup at 8. The tempo will be at 8:30, the 40 minute run will roll at 9, and the progression will go at 9:45. I'll be on the track ready to hit the start button on the watch at 8:30.

After a long drive, a new house and settling in at the new job, I wanted to drop a brief note to thank everyone for everything over the past 2 years in DC. Without GRC I could have 'easily' given up competitive sports indefinitely (special thanks to PMurph, Klim, PReaves and Dix for the encouragement back in 09!).

Flagstaff is indeed a great place to run, but the altitude is still real tough (I'm telling you), even after 10 days. Anyhow, I'm running a lot more (swimming sucks here, unless you are LJ/Matias) and look forward to joining you'all in running fast next year! Best of luck, I'll be following the results and know that you are always welcome here!

Thursday, August 25, 2011

Matt Ernst takes his talents to the Ohio River in the Louisville Ironman Sunday. He has been racing on foot against horses in Kentucky for most of the year, let's see if his unorthodox training pays off.

Tuesday, August 23, 2011

For the workout this week, the A group will do 6 x mile, 2 @ 4:50, 2 @ 4:45, 2 @ 4:40 with a 2:30 recovery. Guys, Karl is going to need some help with this, so let's put our heads together to figure out a way to make sure he doesn't have to do any of this solo. The B group will do 6 x 1200 with a 3:00 recovery, 2 @ 74s, 2 @ 73s, 2 @ 72s.

We'll roll at 7:15, so let's meet up at 6:30 for the warm up. See you out there.

Monday, August 22, 2011

Here is a message from Gretchen Gates, Director of Communication for BACK ON MY FEET. As you likely know, we invite BoMF to the Father's Day 8k each June. As a partner, we like to help them out as often as we can and whenever we can. See below...

Not running Ragnar Relay? You can still get involved and help a great charity without spending a penny! Back on My Feet is the official charity beneficiary of Ragnar Relay DC! Ragnar Relay is the 200ish mile relay race from Cumberland, MD to DC on September 23-24th. As the beneficiary, we receive $100 for each volunteer that signs up through us…and with a goal of 120 volunteers recruited, you can help us raise over $10,000! You can sign up in 3 easy steps:

Sunday, August 21, 2011

FLASH: Lindsey Jerdonek, once amateur race corespondent, finished 3rd at the Puhor Mitchell Apple Kelowna Triathlon pro race in Kelowna, BC, today. The race doubles as the Canadian National Championship. This is a draft-legal format that is seen in the Olympics, and she certainly came in as an unknown to most of the field, so 3rd place here is a slam-dunk stepping stone in her 2011 coming-out party.

MORE: Finishes 30 seconds behind 3rd ranked triathlete in world!

MORE: Wins $1,500

ANALYST: LJ "could" be good enough to represent the US at the Olympics

Saturday, August 20, 2011

I actually meant Edwards Ferry (still the same distance, White's would be like 23 miles)

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The plan for Sunday's run is to do a point to point from Edward's Ferry to Old Angler's Inn. This should be about 18 miles. The Red Fox will ride a bike alongside with water, etc. I'll drive from Old Angler's up to White's Ferry - plan to meet at EF at 7:45 (someone will have to drive me back, as well), and the run should commence by 8:30. If you're in, please comment to make sure we have enough room in the car - I can fit 5, mayyyyyyyyyybe six. But preferably five.

Friday, August 12, 2011

Let's plan for the usual run from the Georgetown Store on Saturday at 9AM.

On Sunday, let's plan for running in Greenbelt Park at 9AM. If you're unfamiliar with this location, check out the handy "where we run" map on GRCrunning.com. Greenbelt offers a completely shaded 6 mile trail circuit, which we typically run 2-3 times. This allows everyone to come and run as far as they want. Afterward we can head to College Park for brunch at Plato's, or bagels at The Bagel Place.

NOVA Running Club, which is also coached by Jerry and has produced several new members for our team, is hosting a 5K fundraiser for Coach Jerry on the evening of Thursday, August 25th. Instead of our usual Wednesday workout that week, let's try to attend this race and help support NOVA Runners and Coach Jerry. The race is an out-and-back along the WO&D Trail in Arlington, and starts at 6:30pm.

Tuesday, August 9, 2011

For the workout this week, the A group will do 6 x mile, 2 @ 4:50, 2 @ 4:45, 2 @ 4:40, with a 2:30 recovery. The B group will do up to 5 x mile, 5:08, 5:04, 5:00, 4:56, 4:52, with a 3 minute recovery (and let's be sure to take the full 3 minutes). Many of you will want to stop after 4, which is fine.

Let's go at 7:30 again. It's starting to get dark earlier, and with the later start, by the last couple of reps it will be noticeably cooler out there. See you Wednesday.

Tuesday, August 2, 2011

For the workout this week, we'll roll at 7:30 again. The later start seems to be helping with the heat, at least a little. The A group will do 3 x 2 mile at 10:10, 10:00, 9:50 with a 4 minute recovery. The B group will do 5-6 x 1200 with a 3 minute recovery, 2 @ 75s, 2 @ 74s, 1 (or 2) at 73s. Depending on the weather, 5 might be plenty for everyone, but we'll leave open the option for number 6 if there are any takers.

Sunday morning, we will grapple with the loss of another dutchman- Paul Zwama. His farewell run will be at 7 am Sunday from the Line. It's early because a. it's hot and b. he has to help Dirk move at 9. Comment with interest.

Monday, August 1, 2011

GRC's newest additions, recent college graduates Anna Holt-Gosselin and Ryan Witters, recorded easy victories this weekend in their first post-collegiate action. Holt won the Friends of the W&OD Trail 10k in 36:49, while Witters won the Owensville, IN Watermelon 4 mile in 20:26.

Holt, a two-time All-American and multiple school record holder at MIT, has PRs of 4:41 for 1500, 16:57 for 5k, and 35:20 for 10k. "Anna is a tremendous talent, and her potential is virtually unlimited," said GRC coach Jerry Alexander. "She has improved rapidly in the last year, and if we can continue that trend, she will make the move up to national caliber on the track this spring."

Witters is a graduate of his hometown University of Evansville, where he recorded a cross country PR of 25:13. Witters considers himself an 800-1500 runner, but because Evansville does not sponsor track, his PRs of 1:57 and 3:59 are not indicative of his potential. "Ryan has a great combination of speed and strength, and I'm excited to see what he can do with a few months of track-specific training under his belt," said Alexander.

Holt and Witters will both run a series of low key road races this fall, and peak for USATF Club Nationals Cross Country in December. "Anna will be one of the top GRC athletes at Clubs, and Ryan has a great shot at cracking our top 7," said Alexander. But the emphasis for both runners will be outdoor track, where they both could threaten the GRC club records. "We're taking it one season at a time," said Alexander, "but Anna and Ryan will be ready to run come outdoors."